Can I Still Muscle Up and Handstand? Front Lever Training Update and 2021 Goals
Vložit
- čas přidán 26. 12. 2020
- Can I still do the calisthenic skills I have learned in the past 1.5 years? Check out the video to find out!
Relxbit Massage Gun Pro: bit.ly/relxbitpro (Use coupon code GEEKCLIMBER for $50 off!)
Full disclosure, I will earn a small commission if you use my link to purchase it.
My Climbing/Workout Gear: amzn.to/3J6fNdD
Climbing Shoes: amzn.to/2tCoPet
Climbing Tape: amzn.to/339wGMv
Hangboard: bit.ly/frictitioushangboard (Use coupon code GEEKCLIMBER for free shipping)
Doorway Screw Free Hangboard Mount: bit.ly/frictitiousdoorwayhang... (Use coupon code GEEKCLIMBER for free shipping)
Portable Hangboard: bit.ly/frictitiousportaboard (Use coupon code GEEKCLIMBER for free shipping)
Pinch Block: bit.ly/frictitiousthepinch (Use coupon code GEEKCLIMBER for free shipping)
Wrist Roller: bit.ly/redgeroller
Foam Roller: amzn.to/2yOeSMU
Weight Belt: amzn.to/3OR9zi8
Massage gun: bit.ly/relxbit (Use coupon code GEEKCLIMBER for 15% off)
Lacrosse Balls amzn.to/2D87wmn
Doorway pull up bar: amzn.to/2HoVtoy
Freestanding pull up bar: amzn.to/2V5PoUc
Resistance band: bit.ly/hybridcalibands (Use coupon code GEEK10 for 10% off)
Gymnastic rings: bit.ly/hybridcaligymrings (Use coupon code GEEK10 for 10% off)
My Apparel: amzn.to/3SEA50U
Flip Flops: amzn.to/2AT7YE2
Shorts: amzn.to/3Zt3A89
My Filming Gear: amzn.to/3ZlFR9J
Main Camera: amzn.to/3KJz0Tp
Budget Main Camera: amzn.to/35bXWfj
Action Camera: amzn.to/2oXlBPZ
Tripod: amzn.to/2LUnyW6
Wireless Microphone: amzn.to/3XYZBit
Wired Microphone: amzn.to/35eZaGz
Video Editing Software: amzn.to/2nvt8VK
Memory Card for Main Camera: amzn.to/2nrHWol
Memory Card for Action Camera: amzn.to/2IwED6p
Memory Card to USB Adapter: amzn.to/2OpkBPc
DISCLAIMER: This video and description contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission at no additional cost to you. This helps support the channel and allows me to continue to make videos like this. Thank you for your support!
Connect with me:
Official website: geekclimber.com/
Instagram: / geekclimb
Music credit goes to FreeDrumTracks
There are a few seconds from each of the videos below for this video.
The Problem with Front Lever
• The Problem with Front...
HOW TO FRONT LEVER Step by Step | THENX
• HOW TO FRONT LEVER Ste...
How to One Arm Pull-Up Tutorial (BEST PROGRESSIONS)
• How to One Arm Pull-Up...
High Pressure / Perfecto Mundo
• High Pressure / Perfec...
Front Lever for Beginners (ALL PROGRESSIONS)
• Front Lever for Beginn...
Press to Handstand Tutorial - Straight Arms
• Press to Handstand Tut...
The Official Bench Press Check List (AVOID MISTAKES!)
• The Official Bench Pre...
Check them out! Additionally, all materials used are under the “Fair Use Guidelines.”
czcams.com/users/ytabout/copy... - Zábava
Let's get that press man!
@@averagecalisthenicsguy1504
.
Everyone should check Frinksmovement Tv!
Wasn't expecting to see you here, hopefully this plug boosts your channel
Currently, it feels impossible, so it will be pretty insane if we somehow make it a reality!
he’s worried about people complaining about from when his form is some of the cleanest i’ve ever seen
No
Facts
Then u haven't seen perfect form. Aside from that his form is not bad
You have not seen clean form ever in your life then😂😂😂😂😂
His muscle up form is good but it can be stricter by getting rid of the swing.
The is the realest man out there, I feel like we're actually learning along side him rather than just someone repeating tips to you.
yeah well said.
I'm on my re training journey got into a bad car accident. So all my skills and strength are gone. But I'mma keep your vids at motivation for my skills
Goodluck with your training! Hope everything goes well
Sorry to hear that. Hope you recover soon bro!
Good luck!
I was in the same situation and I suggest that you do pull ups on the hang board, not on a regular bar
Those muscle-ups are looking even better than before, great job!
dude, you're such an inspiration for all of us trying new things and always trying new challenges, thank you for your videos
Beast! 💪🏻
Your integrity and humble attitude is truly insipiring!!!
Words can even begin to describe how much I admire you for pushing yourself as you do... Keep on working and greetings from Spain!
This dude is something else he was the one that changed my life for the better and all it took was the video he taught me to do the mucle up
Giving me serious inspiration for 2021!
Honestly very impressed with how close you are on that one arm pull up
Front lever is my goal for 2021 as well so I'm looking forward for your progress and lessons learned
Good Luck for all your Goals!!!
Love your content, glad you've been able to put out videos despite the gym closures throughout the year. Here's looking to a better year in 2021
I love your realistic and critical thinking about learning new skills in calisthenics
Dude, you're my hero!
Insane vid bro keep it up loved it
i was waiting for it soo much
Great vid bro keep it up loved it
Well done man!!!!
Great work man! Love keeping up with the progress
Can't wait to see you accomplish your goals :) Your videos are so motivating to me
Good goals. Go for it!
Commenting while I just started the video, already so hyped up
Thanks for the update! I look forward to your advice on one arm pull-ups, front lever, and press handstand. Merry belated Christmas and hope you have a great 2021!
I thought you would’ve showed your standing on the bar MuscleUp!! That was pretty cool! I’m 63 and held a straight front lever for 21 seconds today, my record. I did 10 MuscleUps last sept 2020.. it took me 18 months. Now I’m up to 6-7 strict MuscleUps. I really wanna stand on the bar and you gave me inspiration with your technique!👍🏽
I’m from Phoenix but my granddaughters live in Carlsbad, CA. When I’m there, we workout at those bars you workout at in Delmar I believe by the speed track and elementary school. Great bars!! Keep up the great work!!
Nice video bro! Keep up the progress!😁😁
You earned my like great progress
@2bee.or.not.2bee Ya helped me get back into climbing, ya killin it sir keep making videos and keep crushing routes!
That front lever progress is awesome. Im also training it and that is insane man!
Since I started watching you, you made tremendous advancements! Especially given your background
@segalnatan
You always impress me so much! I need to get back to getting my strict ring muscle up!
Grats on your progress.
Happy Holidays!
Nice video as always my man:)
looking super strong man
Awesome Video, keep going
Damn your pulling strength is really impressive ! I'm surprised you struggle with the front lever, I can hold one not too bad for a few seconds but I'm still training for the one arm pull up which feels incredibly hard for me. Good luck with your goals, you're really inspiring man :D
Wow really inspiring!
Arm gains are solid brother !!
Great video!!
Great form my guy, I'm just getting started in calisthenics I'm just starting on front lever and I can't wait to master it
Great effort !
Your handstand looks so good yayyy!
Glad to hear from you, Anna! Thanks again for all the help on my handstand journey!
I think you can achieve all your calisthenics goals for 2021.
For the oap you are already close to it, if I were at your point I will focus on some isometric training in the close position (so you do a regular pullup than when you're a the top, slowly leave the bar with one hand and try to not fall down and keep your chin above the bar, holdind yourself only with one arm). You can eventually do the same with the middle position. This should give you more strength and stability and bring you easily to the oap.
About the front lever is a really hard skill but you have already done a very fast progression. I think in one year you will be able to hold it in full form for some seconds. Your actual form is preatty good to me, maybe just your arm looks not perfectly straight but a little bent. I'm actually working too on the front lever and is also in my calisthenics goal list for 2021 so keep going and good luck! 💪
Sick! Super Strong!
wow man, you are realy amazing, salutes from Bolivia.
so close on the one armer! keep going!
Great content bro! Keep doing it! Can you also post something about your body transformation?
I can't wait to see you embrace the challenge for the plance, if you ever plan to do that. cause you kinda give me the vibes you could do it if you approach to It with determination AND your dedication to retrieve knowledge. Have a good day!
Haha, if I successfully hit all my goals in 2021, planche could be my goal of 2022!
Cant wait for you to upload the full motion front lever progressive
I find it funny and a coincidence that I'm watching the same video as you for the past few weeks. I am also training for front lever and one arm pull up.
I love the video!
Strong dude.
Don’t listen to the haters bro, your killin it
My Frontlever-Tip: frontleverraises from normal hang to inverted hang. Start with the tuck or adv tuck version and aim for good form and reps to 6-8
I second that!
Keep going!!
Great video! And thanks, I need to go make a goals list. :)
Hey loved the vid man I hope you accomplish all your goals. I too am training for the one arm chin-up.
I'm really eager to watch your one arm pull up
journey, this is something I'm currently struggling with and I'm in desperate need of your insight. I think all the calisthenics tutorials in CZcams are made by really talented people who skip steps because they are so talented that they didn't need them themself while learning these moves, but I definitely NEED those steps lol. Anyway love the vids keep it up.
If you have an elastic band use that. Also you can do negatives. Im not talented at all but thats what I did for the oac/oap. Be sure you can do 20+ pull ups thoe.
@@azsampako2266 I can't do one arm negatives yet, but I can do 1 arm pull-ups with the assistance of one finger of the other hand, I agree that the main thing holding me back is just raw strength/body weight ratio, and that's what I'm focusing on, I'm only at 16 normal pull ups so definitely I'm thinking too much ahead (trying to run before I can walk so to speak). Appreciate the advice!
@richie_lim
you are crushing it bro. You've nailed so many goals that I've been trying for years.
Didn't realize how early I am until I got out of full screen
Same here
Haha, glad you tuned in so promptly!
You are a cool guy, geek climber.
So strong!
Hi Geek Climber, I’ve been learning calisthenics due to the gym closures and have lofty goals such as yourself. One recommendation I would like to make is instead of trying to learn one exercise at once do multiple but alternate days. For example I would work on my straddle plane and handstand press on day 1. Then on day 2 i would work on my pull-ups, muscle ups, front lever on the second day. The second day would be “pulling” exercises. You just alternate days so while you’re working on the “pushing” muscles, your pulling muscles get a full day of rest and vice versa for day 2.
dude you're so freaking strong now, you easily can get a V7! I need to put more work into my pullin strength, any tips? :)
Great video
Good luck with the front lever. I never really understood why they were hard, but I think I might just have really good core tension.
Hey Geek Climber! I love watching your videos man its great to see your progression over the years! I have 3 suggestions for your front lever progress. Hopefully this helps!
Note: I've strayed away from talking about slow negatives, banded work etc. Those are also fantastic tools to help get your lever but I feel like from watching this video the tips below are more beneficial at the moment.
1) Training hip extension: People greatly undervalue how much the glutes play a roll in achieving a great clean front lever. I can see your "half lay front lever" is gorgeously done. Part of your success there is because this position forces you to more easily/forcibly extend your hips which also means your get a lot of glut engagement.
Example exercises:
- Reverse hyper extensions and even Nordic hamstring curls (provided your core is engaged whilst you perform them)
2) Training the long lever core exercises that focus on resisting extension of the spine + movements that require flexion of the spine.
Examples of resisting extension in order of difficulty:
- Hollow body holds
- Straight body holds
- Dragon flag progressions (very similar to the front lever minus the require Lat strength)
Example of good accessory spinal flexion exercises for front levers:
- Gar hammer raises
- Toes to bar (Ensure you tuck the pelvis/Posterior pelvic tilt to start the movement and this will ensure your core works more than the hip flexors)
slight degree of neck flexion while you hold your front lever progressions. This will make it easier to your to prevent back extension
3) Keep a slight degree of neck flexion (chin slightly down or towards the chest). This will absolutely assist your goal of keeping the hips extended easier and also keeping the core engaged easier.
Also thank you for all you do, I started climbing a few months before the world closed down and I have a goal to eventual compete in an amateur bouldering comp. You were one of the first people I started watching for tips and your journey helps give me even more of a push!
fukk what people say men. they just complaining and doing nothing. you are making progress fast keep it up 👌🏼
hahaha! I was about to suggest you to watch Frinks' video on FL issues, when you named him as a friend of yours. therefore, I tell u a different story: I can easily FL (without any training), while 1A pull-up is completely out of my reach. That's to say that strength parameters hold for everybody... except real people. Good job, keep on going! (and happy new year).
You have inspired me to get busy.
I also got my one arm pull-up before my front lever. I was stuck at the straddle front lever and the exercise that helped me get it in one month are the negative front lever raises.
Hey! Really nice video, as always !
Your one arm pull up is pretty close, wow ; )
I think it could help you to work it by starting halfway, with your arm at 90°, to focus on the mast portion of the movement...
Im not a pro, it just helped me a lot, and i think it will too for you...
Cheers, man ! You're strong
For 2021, you should try to do 1 arm pull ups, plances(plance training aids on front lever training too) and further improve your vertical, just a suggestion of course.
Glad to see you've still got the skills! Hopefully next year I can start working towards the handstand too @subiqt
Your muscle ups look so good. I've been training for more than a year (on and off because of covid situation). But still can't even do 5 sloppy muscle ups.
@ioansannn your videos are super inspirational, thank you!
Hey Geek Climber! For Front Levers I agree that calisthenics videos don't really help much when describing weird exercise variations to learning how to do a front lever. What I think what helps a lot is doing quarter levers (or wherever you can get). Basically, you keep a regular front lever form with feet together and legs straight, but only go as high up as you can hold for a few seconds. So instead of getting your body parallel with the ground, you are at an angle. If it's actually core strength holding you back (which it isn't always), it can really help to do dragon flags, or dragon flag progressions. It's a really great max strength ab exercise which puts your body weight out in a similar way as front levers, but without the back strength activation.
Probably the best advice given for FL. Even doing negatives is not great honestly.
Without trying this you can end up holding a FL but can only "jump" into it which is like skipping the sit start to a good boulder (does it really count???)
Good progress geek climber! Cool to see your progress on your front lever! @abcduy
Can't believe people are complaining about his form!? He isn't competing in Gymnastics. I wish to be able to do what he has learned!
Ignore the haters man, great video
I'm waiting for the video where u discuss about the process of overcoming the advanced tuck and to move towards straddle. Btw I think the same about those yt tutorials
Update I've got a very clean straddle front lever . Full back lever . Now few seconds of one leg half lay while another is fully extended. 9 months haan 💪💪. Quite a journey. Lost straddle few months ago trained w pull-up got it and cleaned up as of now . Hope for the best
It’s outside of my climbing grade, but check out the Summit Area in Lake Ramona off the 67! Aerial Chariot Direct and Ante Meridiem are two V7s that look great for your goals!
Congrats on your progress! Could you explain what you mean with: "It's not doing that exercise and this exercise and you will eventually be able to do it." (referring to the front lever and OA pullup) and tell us what have you learned?
It is great to follow your stuff because I have similar calisthenics and climbing goals and you seem to be not too far ahead of me in what you do aye. I'm actually aiming for identical gym/moonboard/outside grades as you for next year, although I think it's more ambitions in my case than yours lol.
Also messed around with FL most of the year while finally getting more focused on it about 3 months ago. And I feel like I'm about a progression behind you there. Started off the year in tuck FL and by now the advanced tuck is at about 10s and one leg straight, one leg tucked at about ~5s. I was guessing my next progression had to be one leg adv tuck one straight since straddle and half lay still feel impossible. But I think it is weird being asymmetrical like that and for some reason I never considered doing the half lay in straddle. So great idea with that, I'll prolly work towards that instead. But seeing how my weighted pullup is quite bad, how slow my progress has been in 2020 and that I'm 182cm tall, I think legit FL in 2021 might be unlikely for me. But I want a solid straddle and half-lay, and just kinda feel like FL is a possible move to hold on to, even if I'm just slowly falling through of it :P
I also wanted to learn and get good at handstands this year and I worked a lot on it over the summer when the weather was nice outside. And I never really got it and I kinda lost focus and track of it when the weather got bad in autumn. At best I got like occasional barely controlled ~5s handstands from like thousands of kick-ups lol. My long term goal was actually HSPUs though and while I failed/halted my balance training, I did start training more pressing and for the first time overhead pressing strength in autumn and I've been getting at least stronger in that.
Cause my weighted pullup is so much behind you, so is my 1 armer aye. I just focused pumping up my weighted pullup in 2020 hoping in carry over to FL and getting it respectable enough that it would make sense and feel safe trying to move towards OAP training. In hindsight my pullup 1RM went from +25% BW to +45%, again most of the progress done in since autumn(I pulled back in BW strength training in spring and summer due to elbow tendonitis a fair bit tbh). I do wanna get my weighted pullup to +70% next year though and get working with OAP.
Btw smth I tried more this year that kinda seems to compliment climbing and calisthenics well was slack-lining. Works the feet well and good for balance etc, got quite hooked on it and have new year goals in regards aye.
And I guess finally for next year, I should surely have some mobility related goals lol, I got some real issues and weakness in some of the aspects there lol.
Focus on hollow body holds, with weights to make it harder as you progress. Thats your missing link. No matter how strong your arms/lats become, the FL will feel impossible because your lower body will just fall through it. You've got great progress!!
@efinnly keep up the informative vids
Honestly the difference between your first ring MU and the ones you did in this video seems night and day to me. So much cleaner now, looks great.
You’re awesome! Great recap and congrats on the things you have and done. F-- the critics - it’s all recreational fun and individual wellness. The competition is with yourself. Outdoor grades are tough and subjective especially for V7? Geez. I can only relate my current several weeks at Joshua Tree and a V2 was harder than a V3. 🤷♂️ Always a great inspiration and no doubt what ever you want to do, it’ll get done. 🙇♂️
Any tips on the muscle up? I could do 2 in a row a few weeks ago but I vouldn't train it since then and now it seems impossible
Nice video as always bro
very impressive
Awesome! As someone who does front levers for fun and has trained them in every way possible, I can say that you do have the arm strength already to hold a FL.
You are just not used to the form, which is a hollow body hold.
The hardest single part of the FL is breaking form (the straight line). Even someone who can do 15+ sec hold would have a hard time breaking the straight line and pushing back up without resetting.
Doing hollow body holds (and also Dragon Flags which really test your form) is drilled into gymnastics but not rock climbers.
Also a tip is to try the FL on the hangboard. Its honestly easier than a bar, especially for anyone with finger strength. The top jugs of the Beast Maker for example are perfect because you can pull both down and out which helps the FL stabilize.
If you ever see a pro or anyone do a FL on the crimps, know that its way easier than it looks! Its actually possible to hold the FL on small crimps LONGER than you would normally dead hang, just because you body weight is now behind the crimp (extra friction).
All that being said I've been able to hold a 20 second FL and only boulder V4, but I mainly trad/sport so yeah...not as helpful as it seems, but a fun way to train!
this guy went from average to being a calisthenics master in a year and here i am struggling bout my pull ups
His strength in pull and grip were already fantastic because he's been a climber for a while
he went from beggie to average. not even average. the fuck u talkin about
"calisthenics master" LMAO this is advanced level of beginner calisthenics
@@sand__wich99 "advanced level of beginner" you mean intermediate...?
@@OneDerscoreOneder no. intermediate is front lever, back lever, strict one arm pushup, handstand pushups etc. Late-intermediate is one arm pullup, impossible dips, straddle planche. Advanced is full planche, iron cross, maltese, one arm handstand, hefesto.
Your strength is beast already, i can do front lever but can’t do one arm pull up like you did and can’t pull my wife yet(she is 58kg and I am 61kg)
Front lever really needs specific strength and training unlike muscle up
@mikeyocon
You maintained your pulling skills and also your handstand really, really well! I also love that you shouted out Overcoming Gravity, because that book has been my bodyweight fitness bible for the past 9 months and I highly recommend it. Frinksmovement TV on youtube is also excellent and y'all should absolutely go follow.
GC, if you haven't tried yet, then consider trying front lever raises with the appropriate progression. I can only do advanced tuck FL, but doing lever raises has been the most helpful for me, personally. Thank you and great job! I wish you a successful new year.
Just speaking from my own experience, I didn’t have to do a crazy amount of progressions to get my front lever. I just focused on building my pulling strength by doing pull ups with and w/o added weight + loads of negative front levers and trying to come down as slow as possible. I eventually got my first front lever after about 3/4 months
@Cianguinan44 for the competition. I love the videos and watching you progress. I hope you achieve all your 2021 goals :)
3:45 this is a Good form and it’s Hard to find mistakes, but I would say you can try to extend your Arm a little more (you need to really flex. your triceps) and lock your Scapula.
LET'S GOOOOO!!
This has been a great year for your progress regardless of the original goals!
@climbwithaaron